YHC got to the AO in time to see the four die-hard runners set off for #F3Sparta. Guessing Madison was the Q, since he was lit up like a Christmas tree. Maybe that was his way of dealing with the fact that it’s just as hot at the end of September as it was in late July. Where is that ******* cooler weather, anyway?
Rant over.
By the time I got back from a quick AO check, the gang was all in and ready to go. Oh, wait, not quite. Seems like Slim Fast forgot to bring his dry shirt, so after tossing the soaked pre-run shirt aside, he boldly stepped forward as the sole player on the “skins” team.
Disclaimer given, we got going. Here’s the play-by-play for those keeping score at home:

Moleskin
Welcome to FNG Cruller. He came with Bernanke and survived not only the workout but also the naming process. I’m not sure which was worse. Actually, the naming could have gone FAR worse, but we cut Horse Head off before he could reach the bottom of the barrel. Here’s what we avoided:https://www.youtube.com/watch?v=FSvNhxKJJyU

Thanks for trying the Sumo Squat – Japanese style. I couldn’t find a nice short clip on YouTube, but if you’ve got one, drop it in the comments. Like I said, I was trying to describe what I remembered from an old James Bond movie. At least it was better than those Side Straddle Hops. Maybe before I Q next time, I’ll find the clip and get the movements right. #notaprofessional

YHC was substiQ for BooYah, who was scheduled to make his triumphant return to Gumby this morning, but got cold feet and pushed it back a few weeks.
Music today was sponsored by Salsa Warriors – a NYC-based station that plays the best Salsa on the planet (or at least that’s what they’ve been telling me).

Devo: Schedule a “worry hour” at 5:00pm every day, and you may soon realize that’s not worth it. Based on Matthew 6:27 Can any one of you by worrying add a single hour to your life? (NIV)

Moleskin
Why is the dipping sauce also called Salsa, and which came first, the food or the music or dance? Comment below if you know, if you don’t know but have a guess or if you don’t care because guacamole is better anyway and all those songs sounded the same.

Got to the school after a brief detour at @HighTideNC ’s house to load up on KBs, and unloaded in back. Had just enough time to trot back to the parking lot to round up the Pax before we got going.
Theme for the day (inspired by Grandpa Jacks) is
Head, shoulders, knees and toes.

Moleskin
Hope y’all got your money’s worth. We managed to get a 60-minute workout into about 55 minutes. Dang! That’s strong!! Guess this is the regular Olympus group, because there was nothing Moderate (#F3Ascent) about it.

YHC was relieved to see that all the metal wasn’t going to be going to waste, and happy to see that most of the guys had brought a bell or two (or 3, Kostanza #overachiever)

Due to technical glitch (read “user error”), I didn’t capture all PAX names as intended, so please comment with who I missed or if I gave credit to someone who wasn’t actually there. I know there were 8 of us.
Mall Cop was War Baby
Cooter earned the most respect as War Daddy
Thanks for following along with the suggestions, guys. Have a great weekend!
-SM

YHC was today’s substi-Q for Sony, who is facing some serious health problems that have the doctors stumped. (Prayers for his return to health!)

Pre-warm-up: “Passive stretch” while YHC read Devo.

(Didn’t have Weinke – left at home in rush to leave this morning – but this was mostly what we did)

Warm up with Sun Salutation (aka Vinyasa) together 1X then 3X OYO. Then on to the main thang:

Kneeling side stretch then swing leg across back of body to do Twist Side Hip stretch.
Flapjack and repeato

Vinyasa OYO (we did this between most sets, but to save space and b/c I’m in a hurry, I’m not going to keep putting it in here.)

Low lunge: Crescent/Revolved Side Angle 3X
Flapjack and repeato

Warrior 1. 2 then Peaceful Warrior to Side Angle 3X
Flapjack and repeato

Balance work: Tree Pose (extra credit for eyes closed)

Knee hugs (alt R/L) then Dead Pigeon R/L

Firelogs (one leg on top, then flapjack)

Prone Shoulder Flip R/L

Cross Shoulder stretch R/L

Frog (courtesy Millionaire Hoy on UToob)

Time!

Announcements
From Madison: Matthews Alive in downtown Matthews over LDW – look for chances to hand out F3 flyers and talk up F3 among the masses

Moleskin
Lois rocked the “Firelogs” pose. Most of us could only laugh and try not to fall over, but he was sitting as serenely as a Zen master.
Crickets still patrolling the floor of the Scout Hut – not scary, but unsettling to have one crawl up to you unannounced.
Is it a good sign that you need to stretch out a bit after Gumby?
YHC misspoke: 5 deep breaths is ~30 sec, not 45.

Devo:
From everymanministries.com a reminder to be grateful to God. Ref: Romans 14:17

Moleskin
Good chatter this morning, with both Swiss Miss and Tweetsie heading in to the office for a few hours. Learned about a new workout tomorrow, “Fishing Hole,” hich Beaver said was for the more mature PAX (my words).

Playlist was “Patriotic Rock & Patriotic Army Rock” from Spotify. Kind of stretching it to stay on theme, but it worked.

This Tabata Weinke is YHC’s go-to. If you have add/drop suggestions, please let me know. Otherwise, you’ll be seeing it again in a few months.

Witch Dr was subbing for Strange Brew who was subbing for Booyah (anyone seen him recently?), but WD had a last minute plan change and so YHC dusted off the tabata stretch we’ve done before. If you’re getting tired of it, or would like to recommend additions/deletions, please let me know.

Hope all got a good beatdown this morning. The goal was ballistic for more cardio in the beginning, then intermission with some pullups and silliness, then grinds at the end to get properly pumped. Grinds are much easier in a gym with the full range of bars and dumbbells, but since we were only doing a few sets, it worked out (IMHO). 11s for pullups and Viking Salutes was a bad idea, I admit it. We’ll do 7’s next time.

There were no tweets and the schedule showed “Open” so YHC brought some KBs and a handful of old weinkes to Ascent to help make sure that some kind of beat down was administered. Four unsuspecting PAX rolled and we got going.